Every athlete is unique. Every goal is one-of-kind. Life throws us curve balls. Why follow a pre-fabricated plan that isn’t tailored towards your capabilities or adjusts to your fitness adaptions or life’s events?

LEAP-Coaching has no ‘cookie-cutter’ plan. Every training plan is built to the current capabilities and goals of that athlete. The coach adapts the plan based on observed athlete’s fitness gains. With close observation the coach can also avoid over-training situations by adjusting the plan when fatigue indicators rise.

Within two weeks of the kick-off interview, LEAP-Coaching will publish the athlete’s Annual Training Plan (ATP) within TrainingPeaks.

The Annual Training Plan (ATP) works backwards, starting from the runner’s A race(s) to early base building. The macro-cycle leading up to the peak racing period follows USATF standard phases: General Prep, Specific Prep, Pre-Comp, Comp, and Transition. Each phase has specific workouts with targeted physiological and mental adaptation goals. All plans move from general to specific training, depending on the individual’s goals.

The plan will be broken down into multiple cycles: Meso-cycle and Micro-cycle to help manage training load.

A micro-cycle consists of 7 days of detailed training plans

A meso-cycle is comprised of multiple micro-cycles. Depending on the athlete, a meso cylce will consist of multiple micro-cycles followed by a recovery micro-cycle. Meso-cycles will range from 3 to 5 weeks, with the final micro-cycle designated the recovery period.

Within the micro-cycle, Sports Periodization principles is strictly adhered to. As recovery period is the key to reaching new levels of fitness, LEAP-Coaching puts as much energy into planning recovery as it does in planning the critical training days. The formula to adaptions is simple: high training load + adequate recovery = training adaptations.

Training plans are broken down into multiple phases: General Prep, Specific Prep, Pre-Comp, Comp, and Transition.

General Preparation phase is focused at achieving maximal aerobic adaptations. All distance, starting with the 800 meters, rely more on aerobic metabolism than anaerobic. This phase is characterized by long runs around aerobic threshold (70% Vo2Max or HR Zone 2)

Specific Preparation phase is transition towards more event specific workouts. Workouts within this phase are geared to provide the initial stimulus for physical and metabolic adaptations required for enhanced speed development. Typical workouts include Fartlek, Progression Runs, Lactic Threshold Runs, and Hill Repeats. Aerobic development focus is still maintained.

Competition Phase is fine tuning, often referred to the taper period. This is characterized by a drop in workload volume, while maintaining high intensity.

Transition phase, which LEAP-Coaching refers to as the ‘maintenance’ phase. This period is between seasons, where training volume and intensity are low to moderate. Having a coach helps keep the athlete on track and in shape for the next season.

A solid aerobic foundation is vital towards achieving your challenging running goals. The science behind aerobic training adaptations is well documented. It takes approximately 20 weeks for the structural changes to be fully realized:

Increase heart muscle

Increased cardiac output

Increased mitochondria size & density

Increased capillarization

Increased fat usage for metabolism

Increased levels of Myoglobin

Increased Slow Twitch Oxidative Fast Twitch Muscle Fibers

Coaching legends like Arthur Lydiard, Joe Vigil, Dr Maffetone and so many others professed to the benefits of a long and slow aerobic base building phase and had success due to a lengthy aerobic base building period.

LEAP-Coaching follows the USATF guidance, which suggests that 2/3rds of the Annual Training Plan (ATP) should be comprised of the General and Specific Prep phases. During these phases, the cornerstone, and deemed most critical of each micro-cycle, will be two long aerobic (Zone 1 / Zone 2) runs. Before you move to ‘speed’, we will give you the opportunity to develop the aerobic horsepower to sustain higher levels of activity.

Depending on your racing goals, this would mean an ATP of 20 – 26 weeks for a marathon or more is recommended. Shorter distances (10km, 5km), while benefiting from similarly long training periods, would do fine with a minimum of a 12 week ATP.

ABOUT COACH LABRANCHE

Steve’s early running career success was based on the application of early 1980s eastern block periodization and neuromuscular training principles. This approach has gained a wider audience, and is now is at the core of the USATF training philosophy.

While training for his first Boston Marathon, he discovered trail running and ultra-marathons. For the most part, he has since given up road racing in favor of ultra-marathons and epic endurance weekends in the mountains.

Qualifications

Certified USATF Level 2 Coach

TrainingPeaks Level 2 Coach

Preparation for NSCA CSCS Strength & Conditioning Certification

Roles

Assistant XC and Track Coach at Methodist University (1996/1997)Assistant & Head XC Coach at Montville High School (2015 to present)

Goal: Establish a running routine and healthier diet to improve his fitness. Would like to complete a 15km or 1/2 Marathon within 8 months.

David | Connecticut, USA | Track & Field 400 Meter

Goal: Defend his Age Group 400m title at the Connecticut Nutmeg Stage Games, & break the State AG Record (55.3)

Alex | New York, USA | 5km

Goal: Set a Personal Record in the 5k and compete for top 10 in a local 5km race

Scott | Arkansas | 10km

Goal: Set Personal Record and Win Age Division in State 10km Road Championship

Caitlin | Connecticut | Marathon

Goal: Set Personal Best at 2018 Philadelphia Marathon

Testimonials

"I've been running off and on for 25 years, and even during my "on" periods I was doing it without any structure, guidance, or direction, so looking back it's not a surprise I wasn't getting as much as I could out of my workouts. This summer I was lucky enough to find Coach LaBranche online, and in the 4 months I've been training with him I've taken a minute and a half off of my 5K time and seven minutes (yes, seven minutes!) off of my 10K. Coach LaBranche's approach really works, and the workouts are fun and varied (and tough) so it's never boring. He is extremely responsive whenever I have a question, and I'm looking forward to getting even faster!"

Dan

"In an effort to be healthier after college I started running a couple miles a few days a week. A couple years later I decied to run a few local 5k's. They were fun but I always felt like I was so slow. As I ran more I decided to sign up for a half marathon and then a year later a full. I knew how serious the marathon distance was so I asked Coach LaBranche to help me prepare for the race. Not only did his coaching prepare me to run 26.2 miles, along the way I set PRs in the 5k, 10k and took 16 minutes off my half marathon PR from the previous year. Coach LaBranche's coaching showed me both physical and mental strength that I never knew I had and for the first time, made me feel like I was a real runner. Even on the days when I didn't have faith in myself it was encouraging to know that Coach LaBranche believed in my abilities."

Britni

"As a coach, Steve LaBranche goes above and beyond for his athletes. Not only does he differentiate workouts and intervals for individual athletes of differing abilities with ease, he also personalizes strength and core workouts based on free weights and plyometrics as cross training. He is incredibly organized, maintaining spreadsheets recording race results and workout splits throughout the season. Having the data broken down in such a clear and concise manner proved to be very useful as the season progressed"

Abby

Coach LaBranche does an excellent job of tailoring a plan to your individual needs. I had finished up treatments for breast cancer and was having a tough time getting back into distance running. After talking to me about my goals, he came up with a individualized training plan. But, his coaching didn't stop there. He checked in often through both phone and emails, and adjusted the plan as needed. In particular, tailoring the plan weekly around my 12 hour night shifts-which was not always an easy task. He also took into account my health status, adjusting where needed with regard to how I was feeling and allowing extra rest if needed. Throughout the whole season, I knew I could count on his coaching knowledge as well as support to help me reach my goals.

Alena

"You know when you do something super cool that only a handful of people actually care about? But those people, they REALLY care. Massive shoutout to my coach, Steve, who made this possible by pushing me to believe that I could."

What a year for cait! A new PR in every distance: 5k, 10k, 1/2 & full marathon. She most recently chopped off a full minute off her 5km. Sticking to the plan works. Now after a BQ! - Coach LaBranche

Cait

"Steve was very helpful in getting me to my first 100 Mile Ultra, including providing flexible scheduling around a busy work schedule and expert guidance from his experience having run several 100 mile races himself. Highly recommended."

Harold

As a middle of the pack age group triathlete running has been my weakness of the three disciplines. Finishing several different triathlons distance races over the last few years including full distance Ironman I decided to hire a “run specific” coach to work on my run during the “off season” of triathlons. Luckily I found Steve. With great communication and experience understanding the run data from the workouts Steve helped me become a better runner in a very short amount of time. After only a few months I not only got a PR in a half marathon but also got on the podium for the first time in an Olympic distance triathlon. I continue to work with Steve and look forward to more PR’s and podiums. If you are looking for a very experienced running coach that will design workouts for your specific goals I highly recommend Steve. Happy training!

Rodney

I have have been friends with Coach LaBranche for several years and also a training partner of his. Having come from a running family with 40 years of experience in the household, I seriously thought I knew about running and how to train properly...boy was I wrong. During our long training runs I would listen to him talk about his coaching philosophy, nutrition, running economy, strength training and quickly realized this guy is very, very serious about what he does and the knowledge and experience that he has is impressive. sometimes too impressive ...supercompensation, macro and meso what!!??

I didn’t take me long to ask him to train me for the up coming New England trail race season. Off we went with a weekly training schedule (my 1st time ever at age 43). I immediately loved that he took the guess work out for me and I could focus on a specific training plan to prepare me to be a better runner. I also liked that he wanted my feedback and would have weekly conversations about target races and recovery. If only I could follow his advise on nutrition! I dubbed myself a “fat blueberry” one day and he did not disagree! Joking aside, I went on to have one of my best seasons ever: WINNING THE GRAND TREE SERIES, completing my first 50km ultra (6th place!!), and earning my BOSTON QUALIFIER with a 3:00 marathon. I was in such fantastic shape, I took an impromptu running vacation to the grand canyon (Running down to the river and back). I learned so much from him about training philosophy, nutrition, and race tactics. But these are things that happened from hanging around coach LaBranche. He taught me a lot.

I have had the pleasure of watching him with the kids at the local high school and have never seen a more passionate person in all of the running circles I have been involved in over the years. Truly a great coach.

We will be working together next year for my new adventure: mountain running!

Todd

I have looked up to Coach LaBranche since we were kids and through our high school years on the cross country team together. As young adults, Steve knew I wasn’t the fastest kid on the team but always took the time to come back and help me to the finish. I was diagnosed in my early thirty’s with Lupus, Rheumatoid Arthritis, and asthma. I am determined to not let this beat me, or hold me back, so in 2013 I reached out to the one person who I received the most support and had the knowledge of running! Over the years Cpach LaBranche has completed plans and tailored them to my medical needs at a moment’s notice. I am one of LEAP-Coaching’s first athletes since the start in 2016, and since then he has helped me accomplish 3 Marine Corps Marathons (one pushing an Athlete Rider for Ainsley's Angels), numerous half marathons, 2 Ultra’s, and 2 Triathlons. I am now planning for my first international tri and 100K in 2018. He is very passionate and devotes his times to his athletes (although I’m a shuffler), regularly checking in to see how he needs to adjust the training plan. I have seen my friend and Coach grow as he has learned to become a better-rounded individual who has adapts his coaching capabilities to help athletes at every level, and for that I am grateful and will always support LEAP-Coaching!

Kelley

1. I've never put in this much consistent work on a weekly basis
2. I've never done anything near the non running prep I'm doing this time around

As a result of 1&2 I'm mentally stronger than I've ever been

Kevin

After months of watching Coach LaBranche work with my son and the high school track teams I decided to ask for his help to run a single 5k. I had a little over 3 months to train. Steven heard me clearly and helped set out a clear plan to achieve my goal. Gradually increasing or switching up activities to achieve the best results, he made sure that I didn’t sabotage my own efforts, while encouraging me to go faster than I ever thought I could. Steven uses the technology available to clearly show a novice like myself how data shows improvement when you still feel like a complete failure. He is amazing at communicating what needs to be done to see the results you are looking for, and his gift of encouragement and support as you reach for your goals is unparalleled. Never in a million years did I think I would ever hire a personal trainer, or run a 5k voluntarily, but I am happy that I took the plunge and have been working with Steven this year."

Marlee

Steve LaBranche helped me achieve a goal that I thought was crazy and somewhat unachievable! I’m so glad I chose him to guide me in my first foray into ultramarathons. Not only did he stay current with my workout data throughout the process, he was also available to chat through text/WhatsApp (international) to help problem-solve any hiccups or issues along the way! A super supportive coach that delivered the results!! 5 out of 5 stars

Susanna

2018 Athlete Races

TRAINING PACKAGES

LEAP Coaching offers various options to help you achieve your goals. You can elect to purchase a complete 20 week training plan tailored to your capability and goals, or you can pursue a more highly customized 1:1 Virtual Coach. For those athletes that are training on their own, or with a pre-made plan, we offer one hour phone consultations services. Maybe that is all that is needed to get you fine tuned for the big race! Whatever your capability and needs are, we are here to help.

Video/Phone Consultation

$99 1 Hour Consult

Skype/GoogleChat Video or Phone Consultation

Pre-Call Questionaire

You Select the Topic

Response within 24 hrs

Video/Phone Consultation

STEP 1 of 3 - Tell us about yourself

Your Name (required)

Your Email (required)

Your Availability (Provide 3 Dates and Times and Coach will try and accommodate)